Reaching the Top

I was on the beach jogging with my dog Shep the other day when I noticed that the women who were sunbathing and frolicking in the water sported bikinis that seem to have been made in the ‘50s and ‘60s.

Image Source: sugadome.blogspot.com

But there’s a nuance, a subtle difference, from what I saw: even though the girls on the beach wore “classic bikinis,” they still do not genuinely appear to be vintage. Why? Because their bodies look nothing like that of girls from those bygone years.

Image Source: fashion4star.com

In the ‘50s, there was one woman who defined sexy – Marilyn Monroe. It was the decade of the voluptuous—being svelte defined “sexy,” and there were even a slew of ads for products that offered to help women “bring out their natural curves.”

Image Source: backseatcuddler.com

While I respect other people’s view on what a “hot” body should look like, all I want for them to remember is that they don’t have to starve themselves or resort to extreme measures to get the look they want.

Image Source: boundlessbeautyblog.com

Perhaps the reason why I’m now thinking about Monroe and the other stars of old Hollywood with classic beach bodies is because they remind me of what I used to see in our old family albums. I’m getting a little older, I guess.

Image Source: cbc.ca I suffered from insomnia in my teens. Many were the times I would just stare at the ceiling and think about random things until 6:00 in the morning. Teenage life was not a cause of anxiety for me. If I had to point finger on one cause for my insomnia, it would be my once-sedentary lifestyle. When I started doing exercise routines in my early 20s, my sleeping pattern improved a lot. Maybe because when I burned more energy during the day, I got tired in the night and my mind ceased wandering. Image Source: art.com The National Sleep Foundation sees exercise as a promising treatment for chronic insomnia. The organization has listed some possibilities as to why exercise can lessen insomnia, including: • Regulating body temperature. The post-exercise drop in body temperature after undergoing an exercise routine triggers a sensation to fall asleep. • Decreasing excitement, nervousness, and depressive symptoms, which are commonly linked with insomnia. • Shifting the timing of the body clock. Exercise can change the body clock of insomniac people to a new rhythm that favors sleep. Image Source: muscleprodigy.com

This brief question and answer from the New York Times

Q

In weight training, is it better to increase the number of repetitions or the amount of weight over time?

A

If by “better,” you mean helps you gain muscle and strength without hurting yourself, then “the answer, to me, is pretty clear,” said Stuart Phillips, a professor of kinesiology at McMaster University in Ontario, Canada. “Lighter weights!”

In a 2012 study by Dr. Phillips and colleagues, published in PLoS ONE, college-aged young men were randomly assigned to a weight training program in which they repeatedly lifted either 30 percent of the maximum weight possible for them until their muscles were exhausted; or 80 percent of their maximum until, again, their arms or legs were noodle-y. Afterward, both groups developed cellular changes related to muscle growth, meaning either routine would add similar amounts of muscle.

But lifting the lighter weights, Dr. Phillips said, also builds muscular endurance, far more so than grunting through fewer repetitions with heavy weights, and results in less risk of muscular injury. As a bonus, completing more repetitions with lighter weights also results in “a greater amount of total work” per session, meaning more calories burned than fewer repetitions with heavier weights.

The key to determining just how much you should be lifting, he continued, is gauging your point of fatigue. To become stronger and leaner, you do need to lift weights until your muscles are exhausted. If you are using the “lighter” weight approach, fatigue should set in after 15 to 20 repetitions, Dr. Phillips said. If you can’t lift a weight that many times, then, in this scenario, it’s too heavy. If you can lift it more than 20 times, the weight is or has become too light for you and it is time to add some heft.

Image source: kensingtontours.com

Mountain climbing is a must-try sport. It is thrilling, challenging, and perfect for the adventurous. But before you pack your bag with your climbing gear and head for a climb, it is important that you take note of the dangers and challenges you might encounter on your way to the summit.

Image source: blink.hdrinc.com

Over the years, there were several recorded accidents associated with mountain climbing (see: Listverse.com), so strict guidance is needed before you engage in this activity. It might be beneficial for you to consider the following: 1. Weather – If you are climbing during winter, there is always the danger of an avalanche. So before hiking, it might be good to ask mountain officials for any weather warning, and be cautious to avoid fatal accidents. Just last January, four climbers were killed in an avalanche when they defied weather warnings and continued climbing a scale peak in the Scottish Highlands. 2. Slip and fall – This is one of the most common accidents you might encounter during hiking, especially during wet weather. You can avoid this by buying quality hiking shoes with traction rubber outsole — perfect for walking on uneven terrains, gravel, or grass. 3. Dehydration – You might not want to be in the middle of your journey and discover that your bottle is out of water. Dehydration can make your body weak and can even lead to death in extreme cases. So before you go in a climb, ensure that you have plenty of water enough for a long journey.